Excess weight is a global problem of modern society.Scientists say that this is a kind of retribution of people for a quick lifestyle.Everyone is in a hurry to live, hurry to work, so more and more often the diet includes fast -cooking dishes rich in fats and simple carbohydrates, but do not benefit the body.
There are various ways to get rid of hated kilograms.Some offer a cardinal change in the menu, others - exhausting training, the third is completely surgical intervention or drug treatment.Each person decides on his own, selects the closest way.
One of the options is the Japanese diet for 14 days.It is quite widely popular among losing weight, but is it really effective?What are the advantages and disadvantages?This is what will be discussed in this article.
What is a Japanese diet
This diet is a special low -carb, low -calorie type of power developed by specialists to reduce weight from Japan.It involves eating foods rich in protein.
This protein "attack" is designed to activate metabolic processes in the body.Indeed, after its beginning, many note a rapid weight loss.Supporters of this system regard this fact as an unambiguous evidence of victory over excess fat.But here it is far from so simple ... However, let's figure it out in order.
The Japanese diet for 14 days has a specific menu for every day.Food is prepared without seasonings, salt, various sauces.At the same time, a complete rejection of confectionery and bakery products, alcohol is also provided.
You can adhere to such a diet no more than once a year, since it is quite aggressive, has a negative effect on the kidneys, does not contain a sufficient amount of nutrients, vitamins, minerals.The Japanese diet can definitely not become a way of life, on the contrary, can lead to irreparable consequences, serious diseases.What harm can she do?It all depends on the individual characteristics of the body, the presence of diseases and pathologies, the doctor will more accurately tell at an individual consultation.
Advantages and disadvantages
The Japanese diet for weight loss is a rather radical way to get rid of unwanted kilograms.The key to successful weight loss is a lack of stress.If the body does not experience a negative state, a person does not perceive a new lifestyle as a punishment, then weight loss goes smoothly, effectively.A competently composed technique should contribute to the smooth, gradual weight loss without harm to health.What can not be said about the Japanese diet.It will reset a certain amount of kilograms, but it will not be easy to fix the result.Usually, after the abolition of restrictions, people have a craving for prohibited products, which is almost impossible to win.So the body and the subconscious cope with stress, try to fill all the resulting deficits.
A rapid weight loss, lack of a feeling of hunger due to the abundance of protein products, a budget menu from available products-these are perhaps all the advantages of a Japanese diet.More disadvantages:
- The short effect of the effect.Failure to comply with a special diet after leaving the diet will lead to a rapid return of kilograms.The body, devoid of nutrients, will require them in even larger quantities, so it will not be easy to refuse it.
- Not every person is able to withstand all the restrictions on the Japanese diet.Only people with great willpower are able to transfer all restrictions, to complete a two -week course.
- Unstable nutrition, deficiency of vitamins, minerals, nutrients can lead to a deterioration in the condition of the skin, hair, nails.
- The abundance of protein foods, insufficient fiber, plant fibers can cause problems with the gastrointestinal tract: constipation, flatulence.
If you adhere to this diet for a long time, this can lead to a serious disease of the liver and kidneys, dehydration.In addition, there is a list of contraindications - diseases in which the use of a Japanese diet is not recommended, even prohibited:
- Pregnancy and breastfeeding period;
- Diseases of the gastrointestinal tract: dysbiosis, chronic pancreatitis, irritable intestinal syndrome, colitis;
- liver diseases: autoimmune and viral hepatitis, hemangioma, diffuse changes, fatty disease, fibrosis, cirrhosis, liver failure;
- kidney diseases: acute and chronic pyelonephritis, renal autoimmune diseases, the presence of stones, polycystic;
- Protein increases blood coagulation, increases the risk of blood clots.Therefore, it is not recommended to adhere to a Japanese diet for people aged, as well as those who have a large overweight, strong excess of the norm of body weight index.
Doctors warn: "Japanese" can cause constipation, nausea, dizziness, the loss of strength, the appearance of an unpleasant smell of acetone from the mouth, edema, and the duration of more than two weeks will lead to fragility of nails, hair loss, sleepiness, decreased reaction, concentration, and perseverance.Why torment your own organism like that?
Rules
The Japanese diet for 14 days has an original option and somewhat changed, adapted for the life of a modern person, designed for 7 or 13 days.In the second case, unloading days with the addition of carbohydrates to the diet are carried out to reduce the load on the kidneys.But regardless of the type, the rules remain the same:
- It is recommended to adhere to the finished menu, not exceed the size of the installed portions.It is undesirable to change meals in places or replace some products with others.
- A complete rejection of sugar and salt.
- It is necessary to strictly observe the drinking mode, drink at least 1.5-2 liters of clean drinking water without gas.This is necessary to remove protein decay products, normalize the work of the kidneys.
- Eating should be strictly in accordance with the scheme, graph.Snacks are prohibited.
- The last meal should be performed 3-4 hours before going to bed.
- Intensive workouts on the Japanese diet are better to exclude, since they require carbohydrates.Alternatively, you can leave a leisurely stretch, non -io yoga.
- It is not easy for the body during a diet, it experiences great stress, overload.It is necessary to help him, give rest.The best way to do this is to establish sleep mode.
- You need to leave the diet smoothly, sequentially.Otherwise, all the kilograms dropped will return, even in large quantities.
Throughout the diet, it is necessary to carefully monitor well -being.Any malaise, weakness, headache can indicate serious disorders in the body.The Japanese diet should be immediately abandoned.Why check the body for strength if to date in the arsenal of doctors of the clinic of weight loss there are a huge number of tools for safe, effective weight loss without stress, breakdowns, side effects?
Allowed products
It is advisable to include the following in the menu:
- sea and river fish;
- dairy and dairy products of low fat content: cottage cheese, Greek yogurt, kefir;
- chicken and quail eggs;
- Low -fat varieties of meat: chicken, turkey, lean pork and beef;
- fresh fruits with small sugar content (bananas, grapes should be excluded);
- fresh vegetables with small starch;
- Olive oil in small quantities;
- Ugly drinks: tea, coffee.
From these products you can make your own menu if there are any restrictions, for example, individual intolerance or allergies to a specific product.
Forbidden products
From the menu it is necessary to exclude:
- confectionery and bakery products;
- semi -finished products: dumplings, sausages, any quick cooking;
- strongly salty food, canned food, blanks;
- food with sugar content;
- Alcoholic drinks.
It is clear that this type of nutrition can not be suitable for everyone, so if you decide to try the Japanese diet on yourself, before the experiment, it will be safer to consult a weight reduction specialist.Only such an expert can give a qualified advice on this topic.And, most likely-as the experience of decades and hundreds of thousands of patients shows-it turns out that it is at all that you do not have to torture your own organism with any diet.But a completely harmless, many times worked out methodology that allows you to get rid of overweight once and for all in a short time - you will probably suit you.
Menu of the Japanese diet
The diet can be as follows:
| Breakfast | Dinner | Dinner | |
|---|---|---|---|
| Day 1 | Coffee without adding milk and sugar or mug of tea | Two eggs with a side dish of stewed cabbage, fresh tomato or glass of tomato juice | 200 g of any boiled low -fat fish |
| Day 2 | Coffee without adding milk and sugar or mug of tea | 200 grams of low -fat fish, a side dish of stewed vegetables | Two eggs, stewed cabbage or fresh vegetable salad |
| Day 3 | Coffee or tea without adding sugar, milk, small cracker from rye bread | 200 g of boiled lean fish with a side dish of fresh or stewed vegetables | 100 grams of boiled beef, a glass of low -fat kefir |
| Day 4 | Coffee or tea without adding sugar, milk, small cracker from rye bread | Zucchini or eggplant cooked in vegetable oil | 200 grams of boiled beef with a side dish of fresh cabbage with the addition of a small amount of oil, two boiled eggs |
| Day 5 | Carrot salad with lemon juice | 200 grams of boiled fish with a side dish of fresh tomatoes or a glass of tomato juice | 200 grams of any fruit, with the exception of bananas, grapes |
| Day 6 | Tea or coffee without sugar and milk | 200 grams of boiled beef | Two boiled eggs with a side dish of fresh carrots |
| Day 7 | Tea or coffee without sugar and milk | 200 grams of boiled chicken with a side dish of vegetable salad (cabbage, carrots, slightly oil) | 200 grams of any fruit, with the exception of bananas, grapes |
| Day 8 | Carrot salad with lemon juice | Two boiled eggs, 50 grams of low -fat cheese, salad of any vegetables | 200 grams of beef, glass of low -fat kefir |
| Day 9 | Tea or coffee without adding milk, sugar | 200 grams of chicken fillet, carrot and cabbage salad | Two eggs, a salad of any vegetables with the addition of a small amount of oil |
| Day 10 | Coffee or tea without adding sugar, milk, small cracker from rye bread | 200 g of boiled lean fish with a side dish of fresh or stewed vegetables | 200 g of any boiled low -fat fish |
| Day 11 | Coffee or tea without adding sugar, milk, small cracker from rye bread | Zucchini or eggplant cooked in vegetable oil | Two eggs, stewed cabbage or fresh vegetable salad |
| Day 12 | Carrot salad with lemon juice | 200 grams of boiled chicken with a side dish of vegetable salad (cabbage, carrots, slightly oil) | 100 grams of boiled beef, a glass of low -fat kefir |
| Day 13 | Tea or coffee without adding milk, sugar | 200 grams of chicken fillet, glass of tomato juice, vegetable salad | Two eggs, a salad of any vegetables with the addition of a small amount of oil |
| Day 14 | Tea or coffee without adding milk, sugar | Two eggs with a side dish of stewed cabbage, fresh tomato or glass of tomato juice | 200 grams of any fruit, with the exception of bananas, grapes |
It will be difficult to switch to such a diet.Due to the lack of snacks, the first few days can be felt severe hunger and malaise.
On the network you can find ready -made recipes for dishes for a Japanese diet.If you are still going to do it, they will certainly be a good help.In general, any recipes have their own value: both for use in diets and outside them, and just to expand the horizons.
Exit from the Japanese diet
The only way to preserve the result is to leave the diet correctly.The following recommendations will help:
- Due to serious restrictions on nutrition on the Japanese diet, a slowdown in metabolism is noted: the body goes into an emergency mode, and is trying to maintain health with all its might.A sharp increase in the calorie content of the diet will lead to the fact that all this will be postponed by the body in reserve.
- First you need to determine the daily calorie consumption rate, taking into account growth, weight, age, level of physical activity.To do this, there are special formulas or you can use the service of the online calculator.
- Calculation of the calorie content of the diet must be carried out as accurately as possible, the “on the eye” method will not work here.We will have to weigh each meal, enter data to a special calculator or calculate on your own according to the tables of calorie content of products.
- It is necessary to calculate the average calorie content of the diet on the diet and add 100-200 calories to it.If throughout the diet went out by 900 kcal, then when exit it is necessary to eat 1000-1100 kcal for the first two weeks.
- Each next week, it is necessary to add 100 kcal until the daily norm calculated in the second paragraph is reached.
- It is recommended that the nutrients are recorded in parallel: proteins, fats, carbohydrates.These are “building materials” for the body, of which tissues and muscles consist.Their disadvantage can cause new problems.The optimal ratio for maintaining weight is the following: proteins-25-35%of the daily diet, fats-25-35%, carbohydrates-30-50%.
- Do not forget about the norm of consumption of clean drinking water per day: at least 1.5-2 liters.
- It is optimal after the Japanese diet to undergo a comprehensive examination, to establish whether there is a shortage of any nutrient components.Based on analyzes, the specialist will prescribe a course of polyvitamins.
- The food should become fractional, about 5-6 times a day.At the same time, it is recommended to use the “Play Rule”: half is filled with useful fresh vegetables, the remaining half is evenly distributed to the side dish and meat or fish.
Since the Japanese diet implies a categorical refusal of carbohydrates, they will have to be introduced very slowly, gradually.The exit from the diet can stretch for 4-6 months.The fact is that the restriction of simple carbohydrates, indeed, gives a quick result, but this is due to the loss of fluid, muscle mass and only in a small part of the fat.It will be necessary to introduce intensive training at least three times a week.
If you analyze the reviews of losing weight, then the effectiveness of the Japanese diet does not depend at all on the nutrition - but on the willpower, exposure.Of course, you can lose weight.The question remains - what price?
The opinion of a dietitian
As a doctor with many years of experience, I can summarize and highlight the following advantages and disadvantages of the Japanese diet.
Pros:
+Reducing carbohydrates (It contributes to the active weight loss because energy from outside is not supplied to the body, and he is forced to take energy from his own resources for everyday affairs, that is, to burn “fat”
+Salt is strictly excluded (contributes to an active weight loss by eliminating excess fluid from the body)
+Not expensive (maximum 2 tons. Rub. for the entire diet)
+Duration 2 weeks (you can try to hold out since a short time)
+Prolonged preservation of the result (if you finish it correctly)
+The risk of an allergic reaction is minimal, becauseAll menu consists of all known dishes/products
+Allowed to use olive oil in a small number (for refueling salad or cooking (fats)
+Allowed yogurt and kefir (which will help prevent constipation)
+Fruits can (except for bananas and grapes. It is best unseemly: apple, pear, cherry)
+BJU are present in a diet, therefore, severe damage to the stomach will not be done
+Weight loss for the entire diet 5-8 kg(for those who need to get into their favorite dress in front of an important event)
Now let's look at the disadvantages, which is important when weight loss.Relying on my medical experience, I have no positive arguments for the Japanese diet.It can be argued to explain: in a short time you can reduce weight, of course, but adipose tissue is not just an extra substance, but also the most important endocrine organ.A sharp weight loss can lead to a change in the work of the hormonal process.Remember that you put this adipose tissue for years, and under it the body adjusted its work.Since salt is excluded, the main weight loss will be due to water, dehydration may face.The abolition or a sharp decrease in the food of carbohydrates also worsens our physical and mental health.Carbohydrates are primarily a source of energy, physical and mental work.There is no breakfast in this diet since tea or coffee is a liquid, not food.Let us recall the rule “Breakfast Put yourself” is the truth, because it is in the morning that the work of the whole body starts for the whole day.With strict restrictions and rapid weight loss, the risks of gaining weight increase even with more than with the end of the diet.Here an important role is played by the hormone grilin.Grilin is a hunger with a maximum amount of kilograms that you weighed, so getting hungry, then you begin to consume food even more, as a result the weight is gaining.This diet also has many contraindications:
- It is impossible during pregnancy and during lactation
- You can not people with a diagnosis of ulcers and gastritis
- It is impossible for people with liver and kidney disease
- It is impossible for people with cardiological diseases, etc.
Therefore, my recommendation before deciding to reduce weight, please consider not only the pluses, but also all the pitfalls that can be hidden, but nevertheless cause significant harm to your health.